Health in midlife can feel like an endless struggle—one where no matter what you do, someone says you’re “doing it wrong.” One day, carbs are the enemy. The next, it’s dairy. And somehow, even water is up for debate. If you’re tired of the conflicting advice, the guilt, and the constant second-guessing, you’re not alone. In this post, I’ll show you why health feels so confusing in midlife—and how to reset in a way that actually works for you. Read More . . .
How to Eat to Manage Menopause Symptoms & Weight Control
Tired of unpredictable hot flashes and endless food confusion? Discover how targeted meals, simple habit tweaks, and better “menopause nutrition guidance” can finally bring calm, energy, and confidence back into your life—without giving up everything you love to eat. Read More . . .
Frustrated with Your Health? Why Your Old Habits Are Holding You Back, And How to Break Free
If you’ve ever thought, I should be able to do this—exercise more, eat better, lose weight—you’re not alone. But what if the problem isn’t your willpower? What if the real issue is the unrealistic expectations you’ve been holding onto? Instead of forcing yourself into a plan that doesn’t fit your life, it’s time to meet yourself where you are. In this post, I’ll show you how small, achievable changes can lead to big health results, without guilt, frustration, or burnout. Read More . . .
How to Overcome Relapse and Get Back on Track Faster
You don’t fail because you mess up—you fail when you let a mistake turn into a month-long spiral. The truth is, relapse is a normal part of habit change. It’s not an “if,” it’s a “when.” The key isn’t avoiding it—it’s knowing how to get back into action faster. In this post, I’ll break down why relapse happens, why frustration is actually a sign of progress, and how to stop letting one bad day turn into weeks of quitting. If you’ve ever struggled to get back on track, this is for you. Let’s talk about what actually works. Read More . . .
Liking Your Reasons vs. Believing Your Excuses: How to Spot the Difference
Are You Holding Yourself Back? We all know that moderation is important, but sometimes it’s hard to tell the difference between a real reason for changing your plan and an excuse that keeps you stuck. That’s where things get tricky. Here’s an example: You blow off your workout to get some extra sleep. Or you decide to go out for lunch instead of eating the meal you packed. On the surface, both of these decisions might look like you can’t be trusted to follow through on your commitments. But when we look under the hood at why you made that choice, things start to shift. If you skipped your workout because your partner was up all night sick and you needed rest to function, that’s a thoughtful decision, not an excuse. If you went out to lunch because a good friend—one you rarely get to see—had a last-minute opening in Read More . . .
The Power of ‘Half-Assing’ Your Health: Why Perfection Isn’t Necessary for Progress
This article was written for and originally published on Sixty and Me Here Ever feel like you need to overhaul your entire life to get healthy? Have you ever found yourself putting off making changes because you can’t do it all perfectly? If this resonates, you’re not alone and many women just like you feel overwhelmed by health advice that seems to demand perfection. But what if I told you that you don’t need to be perfect to make real progress? In fact, embracing a ‘half-assed’ approach to your health might be the key to lasting change. Half-assing your health isn’t about lowering your standards. It’s about making consistent, manageable improvements that add up over time. Half-assing your health is about making progress, not striving for perfection. And it’s an approach that can lead to better health, more energy, and yes, even weight loss if that’s your goal. In this Read More . . .
Achieving Optimal Health in Midlife
Dive into the world of personalized wellness and discover how achieving optimal health in midlife is not just a dream but a tangible reality. Through the power of health coaching and a holistic approach to well-being, learn how to craft a health journey that respects your individuality, embraces life’s changes, and guides you towards sustainable, fulfilling health habits. This journey is about finding balance, vitality, and joy in your wellness journey, tailored exclusively for you. Read More . . .
Redefining Failure: 3 Steps to Overcoming Fear
I was a young bride. 24 years old. And ‘Everyday Cooking’ by Dr. Dean Ornish was all the rage. I mean, Everyday cooking? That means it’s something that I can do. Right? I don’t recall why – maybe it was because I desired to be healthier, or if I felt like it was my role as a wife to cook – but I chose a recipe from the book, bought all of the ingredients, and started following the recipe. That was 1/2 of my lifetime ago – but I still recall standing in that kitchen, looking in the pot of food, wondering where I went wrong?!? It did not look like the picture. And as the end result started to get more and more away from the picture in the cookbook, I started course correcting, however as a new cook, I ended up with a soupy mess that tasted just Read More . . .
6 Basic Movement Patterns
We all have exercises that we like, and therefore do a lot; and there are exercises that we dislike, and don’t do, unless we’re forced. I have them too. We tend to gravitate towards those bodyparts that we enjoy training, and steer clear from those that we don’t. The problem with doing the same exercises over and over again (and not doing others ever) is that you risk injury. When one group of muscles is significantly stronger than another group, you will move differently than if your muscles are balanced in strength. Strong muscles pull on other muscles in the body, and weaker muscles stretch out. An example of that might be if you have weak lower back, the stronger muscles in the glutes and hamstrings will pull on your lower back muscles. That could pull your pelvis out of alignment, and cause pain not only in your lower back, but also Read More . . .
Eat the Freakin Banana
So, here’s the scene: It’s after dinner, and you want something. A banana. But you don’t eat it. Because you heard that it’s got a lot of starch in it. And sugar. And they can also have a lot of calories! And all of that is bad to have before you go to bed. So you eat a handful of almonds. Because even though they can be higher in calories, at least they don’t have any starch or sugar. And that’s good because you’ve heard that at least it won’t raise your blood sugar before bed. But the almonds don’t really hit the spot. So you find some fat free Greek yogurt. And you put a touch of honey in it to sweeten it a little. But that’s okay because you read that you should always eat carbohydrates with protein – because protein slows down the spike in blood sugar. And Read More . . .
Should you hire an overweight personal trainer?
There are hundreds upon hundreds of personal trainers in your city – let alone the US or the world. Have you ever had one? How did you pick him/her? What do you look for when you hire a personal trainer? Certification? Years of experience? Did you stalk her, watch her train other clients to see how she interacted with them? Or did you select her because of her body? Choosing a trainer based on looks is a bad idea. Deciding on a trainer based solely on appearance is as bad of an idea as picking a life partner out of a magazine. I don’t need to explain that. Do I? Most people have a disconnect about what a trainer can do for them. They hire a trainer with the idea that they’re going to lose weight and look toned, and so they hire a trainer who has the body style that they, themselves, desire. There Read More . . .
Why You Should Make New Years Resolutions in September.
Although I realize that January is the beginning of the calendar year, and folks like to make health resolutions at that time of the year, but I think it’s a terrible idea. It’s no wonder that by Superbowl weekend, most resolutions are broken and forgotten. There are many reasons why resolutions go by the wayside: often times they’re vague (I’m going to get healthy!), or overambitious (I’m going to start running every day – even though I haven’t run a mile in 5 years), or there’s just no real planning behind the resolution (HOW are you going to get healthy? What steps are you going to take to accomplish that?). When looking at people’s behaviors and what factors make them change their habits, researchers discovered that many folks changed their habits after a major life event. They didn’t even realize that they were doing it. But when their life changed due to Read More . . .
Why am I so much sore-er now that I’ve turned 40?
People tell you that it’s going to happen but you don’t ever think it’s going to happen to you. Why is that? Why do we think that somehow our body is a special snowflake, impervious to the effects of aging? I remember hearing my sisters talking about how ‘everything changed’ once they turned 40. And clearly, I knew that some stuff was going to happen – that I’d get wrinkles, generally just look older, that where I stored fat might change, and I’d heard that it was more difficult to lose body fat as we age. But nothing really prepared me for how freakin’ sore I would be after I would take a week off from working out. Pre-40 As I think about my younger self, I’m reminded of the quote, “Youth is wasted on the young.” I’m jealous of the days that I used to be able to strength Read More . . .
The 4 Best Weight Loss Foods
I’ve never felt comfortable creating meal plans for clients. It’s just never felt right to me. Although, it’s the most popular question I get: “Elizabeth, just tell me what to eat!” I mean, sure! I can tell you what to eat – but chances are that you’re going to get bored with it. People’s tastes are so different! I love eating eggs for breakfast. But I know a LOT of folks who don’t. I can eat the same thing over & over & over again – every day. I rarely get bored with eating the same foods. But I know a lot of folks who need something new at every meal. Some people are really drawn to Asian flavors; others, not so much. Most folks like minimal preparation meals, but there are a number who have the time, and like to cook. (yes! really – they’re out there.) So, although no Read More . . .
How can meditating possibly help me lose weight?
I don’t know why, but I’m reluctant to admit that I meditate. It just seems so new-agey, and I am so NOT new-agey. Because it’s not like that. The vision that you have in your head right now? Yep – nothing like that. What is it then? I guess it’s just breathing to me. But paying attention to breathing with the intent that I’m not focusing on anything else. About once a day, (but there have been periods where I’ve totally forgotten to practice – for like weeks!) I just sit, wherever I am, and pay attention to my breathing – and then, as I’m doing it, I’ll also check in with my body. I start with trying to match the length of my inhale and exhale. Then I’ll try to make them last to a count of 4. Sometimes, to start, I repeat, “In, two, three, four. Read More . . .
How do you find balance?
It seems like balance is a never ending quest that we seek in our lives. Oftentimes, our lives feel ‘out of balance’. What does that mean to have a life that is out of balance? Spending too much time at work? Not enough time with your family? If one person feels like they have balance, if you spend the same amount of time in each of those areas as that other person, will you have balance too? Is balance a certain percentage of play, work, family/friends, health, creativity or spirituality? I think that balance is so elusive because it’s different for everyone. Introverts and extroverts would certainly be different in the amount of social time that they each need. Additionally, someone who is an entrepreneur, who is completely excited and energized by her growing business is going to feel very differently about spending 60-80 hours per week at work than the Read More . . .
Are fitness apps a waste of time & effort?
I’ve been reading a lot of news stories lately about the accuracy of fitness trackers, which has been debate in the fitness community ever since I started in fitness over 10 years ago. The calorie readouts on the treadmills, ellipticals, and heart rate monitors were all that were available, back then. Soon after I started personal training, the bodybugg was introduced (and if you’re a long time reader, you know that I loved my bodybugg sooooo much that I became a reseller). It was expensive, but it was a great tool, and I finally felt like it offered the missing side of the equation to my food logging; you can log your food all you want, but unless you know how many calories you’re burning, you don’t have the full picture. Even if you are logging your food, how do you know if you’re consuming too many? Or not enough? I Read More . . .
How to prevent your diet (or exercise routine) from derailing
Life gets in the way. Doesn’t it? How often do you plan to do something, but then, something else comes up? And then that thing that you wanted to do gets put on the back burner? I always kind-of laugh to myself when I make a big ‘life decision’ because it always seems like the universe conspires against me to make it not happen. What typically happens is that I’ll decide to make a change, and then 3 or 4 other events happen at the same time that make my situation that much more stressful. The best example of this I can give is when I moved from Chicago to Austin to live with my husband, Gary. Granted, moving across the country is already a HUGE, stressful event. But the reason I was moving was to be with my husband because we were in a long distance Read More . . .
3, 4 or 6 Meals a Day?
I grew up learning that we should be eating 3 ‘square’ meals per day. I remember being taught in Home Economics class (6th grade) that a square meal consisted of Meat, Vegetables, Dairy, and Grain. So basically, a cheeseburger could be considered a ‘square meal’; it contains meat, lettuce & tomato make up the veg, cheese would check the dairy box, and the bun is a grain. Huh. As I entered my 30s, we started to get a little more sophisticated with our food. The low-fat craze was in full blown effect, vegetarianism was becoming more mainstream, and the new advice was to eat 6 smaller meals per day – so that you could keep your metabolism ‘revved up’ throughout the day. The thinking was that if you ate often enough, you could use the Thermic Effect of Food to help you burn calories for you (although that’s true, it doesn’t quite Read More . . .
5 Ways to Mindlessly Eat Less
Here’s the scene: You’re out to dinner with friends. It’s been a lovely dinner; you’ve really enjoyed the evening and have gotten completely swept up in the conversation. The server comes over to start clearing the plates & dishes. As he approaches you, and asks whether you’re finished, you look down at your plate. What do you see? What do you say? Is there food still on your plate? Are you finished eating? I am reading this great book called Mindless Eating. The author, Brian Wansink, a food researcher at Cornell, says that if you asked folks, “How do you know when you’re done eating?” or, “How do you know when to eat?” you’d think that most would answer these two questions with ‘I eat when I’m hungry; and I stop when I’m satisfied.’ But that’s not the case. Far too often we eat for other reasons. In the book, he exposes Read More . . .